In warm up, I want some shrimp, first and second progression followed
by some knee and ankle joint prep. I recommend squat to knees with a
nice and slow eccentric.

Intermediate: to a height. Amrap in 2 minutes. (this is you if you are steady on pistols but need some height); rest 60 sec

Beginner: 10 reps 5/side x 3 sets; rest 60 sec

A2. chest to wall handstand x 30 sec x 3 sets; rest 60 sec.
Advanced do 1 arm holds BUT only your toes can touch the wall, not the thighs. 15 sec/arm. Try and switch arms while in your handstand rather than coming down and re-setting.

Beginner: 8 arch scap pullings with 3 sec hold x 3 sets; rest 60 sec. Take these seriously and you will make big gains. It is an effective way to get a "deeper" engagement of the scapulae. If you watch some of our gymnastics folks, they are almost pulled into a front lever when they pull into an arch. Do it right and this little movement will wake up the upper back.

C. Alternate every minute between the following two movements:
Power clean and jerk x 5 95/135 lbs. If your 1RM is more than 140/205 lbs, please do 105/155 lbs
Kipping Bar Muscle ups x 2/4